Plant Protein vs Animal Protein for Muscle
How plant and animal proteins compare on protein content, amino acids and leucine, plus what the research says about soy and tempeh.
How Much Protein Do You Need? Muscle and Fat Loss Guide
Most people trying to build muscle or lose fat need 1.6 to 2.2 grams of protein per kilogram of body weight a day. Here’s how to work out your number and spread it across your meals.
How to track your fitness progress
What to measure, which apps, watches and scales are worth using, and how to keep tracking without obsessing over daily numbers.
Weight Loss Plateau: Why It Happens
Why weight loss stalls, and the changes to your eating, training, sleep and stress that can get it moving again.
Plant Based Diets and Athletic Performance
The nutrients athletes need to watch on a plant based diet, a sample day of eating, and what the research says about building muscle without meat.
Protein for Muscle Growth: Best Sources
The research points to 1.6-2.2 grams of protein per kilogram of body weight a day for building muscle. Use the calculator to find your range.